Five pax gathered at 0500 (15 minutes ahead of the “Hype Train” arrival) for some good, old fashion, interval track work. Conditions were mild for a summer morning in the Carolinas, but the air was still pretty thick.
Warm Up
We started out with a warm-up lap that ended up being 4 laps, and probably at a pace faster than most would consider typical warm-up speed. After that, a series of moving exercises to stretch out the legs. Each half way across the field (with a jog for the rest of the way).
- toy soldiers
- butt kickers
- soccer-style groin stretch
- high knees
- pigeon walk
- duck walk
The Thang
The run exercise consisted of mix of laps and recoveries (big surprise!). Pattern was as follows:
- 400m at fast pace, 200m walking recovery
- 800m fast pace, 200m walking recovery
- 1200m fast pace, 200m walking recovery
- 1600m fast pace, 200m walking recovery
- 1200m fast pace, 200m walking recovery
- 800m fast pace, 200m walking recovery
- 400m at fast pace, 200m walking recovery
Fast pax (McGyver and HiHat) almost complete every round before we had to break for a quick stretch and meet up with the Laces In guys. Including warm-up laps, we all clocked in about 5 miles.
Great work by all pax!